Week of 8/12/19-8/18-19

Monday:
A1) Bench Press: 8,6,4,2
A2) Max Effort DB Floor Press: 8+ reps
*rest 2 minutes*

B) Tabata – 8 sets of each movement
– Pullups
– Pushups
– Ski ERG

Tuesday:
Every 5 minutes x 30 minutes (6 sets):
– 500m/400m Row
– 25 Wall Ball Shots (20/14)

Wednesday:
Every 2 minutes x 12 minutes (6 sets):
– 3 TnG Hang Power Cleans

+

AMRAP 10:
– 5 Hang Power Cleans (155/105)
– 10 Box Jumps (30/24)

Thursday:
Every 2 minutes x 10 minutes (5 sets):
– 20/15 Cal Echo Bike

rest 3 minutes

Every 2 minutes x 10 minutes (5 sets):
– 35 Double Unders
– 10 Burpees

Friday:
4 Sets:
– Back Squat x 5 reps
*rest 2 minutes*

+

“San Francisco Crippler”
– 30 Back Squats (225/155)
– 1000m Row

Saturday:
7 Rounds:
– 7 Handstand Pushups
– Run 2 Laps
– 10 Power Snatches (95/65)

Sunday:
Yoga with Alison!
8:15am-9:30am
$20 members
$25 non-members